It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways

CHAPTER 10: GRAINS AND LEGUMES “I was diagnosed with celiac sprue in 1992, so I’ve been gluten-free since ...

provides optimal wellness.” —Sandy H., Middleport, New York We suspect that this is one topic quite likely to sp ...

been selling you whole grains for health all these years have just been plain wrong. We understand if t ...

them for thousands of years?” First, there are a lot of factors that play into a population’s healt ...

that with optimally healthy foods that don’t contain any of the downsides of grains. Grains are seeds ...

may violate our first and second Good Food standards. REFINED GRAINS Let’s talk about the various components of a ...

Refined grains bear little resemblance to the natural structure described above. During the refining process, th ...

minerals present in those two layers. (Some vitamins and minerals may be added back into the product, which ...

and little micronutrition because they are so heavily processed. In other words, they’re junk food. The flours from ...

practically everyone agrees that refined grains, and the products made from white flour, do not make you he ...

whole-grain ingredients per serving—even if the product contains more refined grain than whole grain. ...

counterparts—which is often erroneously thought of as synonymous with “healthier.” GLYCEMIC INDEX The glycemic ...

white bread (with a score of 70 to 73). White bread raises blood sugar very rapidly (high GI), while ...

glucose. In addition, GI doesn’t take into account how much of that food is typically eaten in a servi ...

choices when it comes to carbohydrate, vitamins, minerals, and phytonutrients. What about vegetables and fruit? ...

represented a typical Western “healthy” diet based on whole grains and low-fat foods. When we ran each day’s ...

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LIQUID CALORIES Wondering about the extra calories in our prototypical bad day? Two words: liquid cal ...

Another way that a diet high in grains leads to suboptimal nutrition is in terms of opportunity cost: if ...

Dietary Fiber Content of Foods GRAINS Serving size Fiber (g) Whole-grain bread 2 slices 3.4 Oatmeal, cooked 1 cup 4.0 ...